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02-04-2014, 01:14 PM #271
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02-04-2014, 06:50 PM #272
- Join Date: Aug 2010
- Location: United Arab Emirates
- Posts: 2,785
- Rep Power: 6462
You have to read all 3 parts...
http://alanaragon.com/myths-under-th...ed-cardio.html
Haven't read it in a while, but i'm pretty sure he says you should do both for each differing scenario..**Former 300 lb+ crew**
**Forever cutting crew**
Start weight: 325 lbs
Current weight: 219 lbs
Forever Cutting Coming to a Close: http://forum.bodybuilding.com/showthread.php?t=165710491&p=1325547941#post1325547941
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02-04-2014, 08:32 PM #273
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02-04-2014, 09:00 PM #274
- Join Date: Aug 2010
- Location: United Arab Emirates
- Posts: 2,785
- Rep Power: 6462
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02-04-2014, 09:03 PM #275
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02-05-2014, 11:08 AM #276
Wednesday 5th February 2014
Didn’t end up updating my log yesterday as it was a rest day but I did go over my calories by quite a bit, annoyed at myself.
I did cardio this morning as usual and then did some leg stuff. Wasn’t too happy this morning but as my knees have been quite sore since the big rack pulls. Rack pulls always seem to put a lot of stress on my knees.
Basically was still sore and was struggling with doing as much weight. Oh well, you have those days!
Training
1hr 30mins (90 mins) of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.
Added in 3 x 10 seconds of HIIT at the end of the workout too.
ATG squats (no belt etc)
(1) 60 (132) x 10
(2) 60 (132) x 8
(3) 80 (176) x 8
(4) 100 (220) x 8
(5) 100 (220) x 8
(6) 110 (242) x 8
(7) 120 (264) x 5
(8) 120 (264) x 5
(9) 130 (286) x 5
(10) 130 (286) x 5
(11) 140 (308) x 3
(12) 140 (308) x 2
(13) 140 (308) x 1
(14) 150 (330) x 1
(15) 100 (220) x 6
(15) 60 (132) x 5
Leg Extensions
(1) 68 x 8
(2) 89 x 8
(3) 103 x 8
(4) 117 x 8
(5) 131 x 7
(6) 138 x 6
(7) 138 x 6
(8) 143 x 5
(9) 143 x 5
(10) 68 x 7
Then I did some calf raises etc. Nothing to write home about as they NEVER grow.
Diet
I trained fasted as usual (with my preworkout) and didn’t have a protein shake til about 1:30pm.
According to MyFitnessPal
Calories: 1749
Protein: 317
Fat: 30
Carbohydrates: 72
Fibre: 20
Today’s song….
Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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02-05-2014, 11:51 AM #277
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02-05-2014, 11:52 AM #278
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02-05-2014, 12:01 PM #279
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02-05-2014, 12:03 PM #280
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02-05-2014, 12:04 PM #281
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02-06-2014, 10:36 AM #282
Thursday 6th February 2014
Another day, another dollar. Extremely busy every day at work lately which is very stressful, but I can’t complain as days go quicker.
The weather has been cooler here the last few days as well so I’m happy.
Did cardio again like usual today, then did some basic arm things and then some HIIT.
Training
1hr 30mins (90 mins) of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.
Then did 3 x 10 seconds of HIIT after weights. Felt like vomiting as usual after.
Barbell Curls – IN THE SQUAT RACK YO!
(1) 20 (44) x 10
(2) 40 (88) x 10
(3) 40 (88) x 10
(4) 50 (110) x 8
(5) 50 (110) x 8
(6) 50 (110) x 8
(7) 60 (132) x 7
(8) 60 (132) x 6
(9) 60 (132) x 6
(10) 65 (143) x 5
(11) 50 (110) x 8
(12) 50 (110) x 7
CGBP
(1) 20 (44) x 10
(2) 60 (132) x 12
(3) 60 (132) x 10
(4) 70 (154) x 10
(5) 70 (154) x 10
(6) 80 (176) x 8
(7) 80 (176) x 8
(8) 80 (176) x 8
(9) 90 (198) x 8
(10) 90 (198) x 8
(11) 100 (220) x 6
(12) 100 (220) x 5
(13) 70 (154) x 7
Diet
Same as normal, fasted training with my preworkout didn’t have a protein shake til about 1:30pm.
According to MyFitnessPal
Calories: 1906
Protein: 311
Fat: 42
Carbohydrates: 91
Fibre: 21
Today’s song
Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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02-06-2014, 06:02 PM #283
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02-06-2014, 08:49 PM #284
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02-06-2014, 10:50 PM #285
- Join Date: Aug 2010
- Location: United Arab Emirates
- Posts: 2,785
- Rep Power: 6462
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02-06-2014, 11:04 PM #286
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02-06-2014, 11:44 PM #287
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02-07-2014, 12:31 AM #288
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02-07-2014, 12:32 AM #289
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02-07-2014, 12:33 AM #290
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02-07-2014, 12:33 AM #291
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02-07-2014, 12:44 AM #292
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02-07-2014, 01:05 PM #293
Happier?
Friday 7th February 2014
All I can say is I'm so glad that day and week are over. Terribly busy week and crazily busy day, crap day at gym etc.
I need more staff at work!
Woke up this morning and did a bit of cardio then had PT for a client which took up 1 1/2 hours, so basically by the end of that I'd run out of time for my weights almost before work.
Today was also extremely hot again with the weekend only going to be worse.
I had a bit of ****arounditis with my weights today as a result.
Friday is always good but cause I get to relax and watch sport at night.
Training
1hr (60 mins) of cardio (walking) at 7.1km/h (4.4mi/h) @ 15% incline.
Bent rows
(1) 60 (132) x 8
(2) 60 (132) x 8
(3) 70 (154) x 8
(4) 80 (176) x 6
(5) 90 (198) x 6
(6) 100 (220) x 6
(7) 100 (220) x 6
(8) 110 (242) x 5
(9) 110 (242) x 5
(10) 120 (264) x 4
Barbell shoulder press
(1) 40 (88) x 10
(2) 50 (110) x 8
(3) 50 (110) x 8
(4) 60 (132) x 6
(5) 60 (132) x 6
(6) 70 (154) x 5
(7) 80 (176) x 4
Then I did barbell shrugs before rushing to work.
Diet
I trained fasted as usual this morning at 5:30am and really had no energy.
According to MyFitnessPal
Calories: 4399
Protein: 416
Fat: 158
Carbohydrates: 384
Fibre: 74
Another order of quest bars arrived today. I eat 2-4 a day usually. Have a huge huge stash now lol
Today's song
Weekend, yay!!Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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02-07-2014, 01:31 PM #294
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02-07-2014, 02:25 PM #295
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02-07-2014, 02:33 PM #296
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02-07-2014, 02:33 PM #297
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02-07-2014, 02:34 PM #298
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02-07-2014, 02:38 PM #299
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02-07-2014, 02:52 PM #300
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